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Rice vs. Teff — In-Depth Nutrition Comparison

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What are the differences between rice and teff?

  • Teff is richer than rice in manganese, copper, iron, phosphorus, magnesium, fiber, vitamin B6, zinc, vitamin B2, and vitamin B1.
  • Teff's daily need coverage for manganese is 381% more.

We used Rice, white, long-grain, regular, enriched, cooked and Teff, uncooked types in this article.

Infographic

Rice vs Teff infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +70.5%
Contains more MagnesiumMagnesium +1433.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1120%
Contains more IronIron +535.8%
Contains more CopperCopper +1073.9%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +897.7%
Contains more ManganeseManganese +1857.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Teff
Teff
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +1976.9%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B5Vitamin B5 +141.5%
Contains more Vitamin B6Vitamin B6 +418.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Rice Teff DV% diff.
Manganese 0.472mg 9.24mg 381%
Copper 0.069mg 0.81mg 82%
Iron 1.2mg 7.63mg 80%
Phosphorus 43mg 429mg 55%
Magnesium 12mg 184mg 41%
Fiber 0.4g 8g 30%
Vitamin B6 0.093mg 0.482mg 30%
Zinc 0.49mg 3.63mg 29%
Protein 2.69g 13.3g 21%
Vitamin B2 0.013mg 0.27mg 20%
Vitamin B1 0.163mg 0.39mg 19%
Calcium 10mg 180mg 17%
Carbs 28.17g 73.13g 15%
Starch 36.56g 15%
Folate 58µg 15%
Calories 130kcal 367kcal 12%
Potassium 35mg 427mg 12%
Vitamin B3 1.476mg 3.363mg 12%
Vitamin B5 0.39mg 0.942mg 11%
Polyunsaturated fat 0.076g 1.071g 7%
Selenium 7.5µg 4.4µg 6%
Fats 0.28g 2.38g 3%
Vitamin K 0µg 1.9µg 2%
Choline 2.1mg 13.1mg 2%
Saturated fat 0.077g 0.449g 2%
Monounsaturated fat 0.088g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 2.1g 3.6g N/A
Calories per 10 g protein 483kcal 276kcal N/A
Weight per 100 calories 77g 27g N/A
Unsaturated / Saturated Fat ratio 2.1 3.7 N/A
Net carbs 27.77g 65.13g N/A
Sugar 0.05g 1.84g N/A
Sodium 1mg 12mg 0%
Vitamin E 0.04mg 0.08mg 0%
Tryptophan 0.031mg 0.139mg 0%
Threonine 0.096mg 0.51mg 0%
Isoleucine 0.116mg 0.501mg 0%
Leucine 0.222mg 1.068mg 0%
Lysine 0.097mg 0.376mg 0%
Methionine 0.063mg 0.428mg 0%
Phenylalanine 0.144mg 0.698mg 0%
Valine 0.164mg 0.686mg 0%
Histidine 0.063mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +676%
Contains more ProteinProtein +394.4%
Contains more FatsFats +750%
Contains more CarbsCarbs +159.6%
Contains more OtherOther +464.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +569.3%
Contains more Poly. FatPolyunsaturated fat +1309.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.